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Pumpkin Feta Pasta

Creamy Pumpkin Feta Pasta: A Cozy Fall Favorite

This creamy Pumpkin Feta Pasta is a delightful blend of pumpkin sauce and tangy feta, perfect for a cozy fall dinner.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Dinner
Cuisine: American
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Pasta
  • 8 ounces Pasta (penne or rigatoni)
For the Sauce
  • 1 cup Pumpkin Puree pure pumpkin puree for sweetness
  • 6 ounces Feta Cheese crumbled, swap for goat cheese or ricotta if preferred
  • 1 cup Heavy Cream plant-based cream can be used for a vegan version
  • 1/2 cup Parmesan Cheese grated
  • 2 cloves Garlic minced
  • 2 tablespoons Olive Oil for sautéing
  • 1 tablespoon Fresh Sage chopped; dried sage can be used instead (1 tbsp)
  • 1/2 teaspoon Red Pepper Flakes optional
  • to taste Salt
  • to taste Pepper
  • 2 tablespoons Butter for added richness
  • 1 small Onion chopped
  • 1 cup Vegetable Broth or Pasta Water for thinning sauce
For the Garnish
  • 1/4 cup Pumpkin Seeds (Pepitas) toasted

Equipment

  • Large skillet
  • pot

Method
 

Step-by-Step Instructions
  1. Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add one chopped onion and sauté for 5-7 minutes until translucent.
  2. Stir in 2 minced garlic cloves and 1 tablespoon of chopped fresh sage. Cook for an additional minute.
  3. Add one cup of pure pumpkin puree to the skillet and cook for 2-3 minutes, stirring often.
  4. Pour in 1 cup of heavy cream and stir in 1/2 cup of grated Parmesan cheese. Cook until the cheese melts and the sauce thickens—around 4-5 minutes.
  5. Sprinkle in salt, pepper, and optional red pepper flakes, adjust to taste. Simmer on low for 10-15 minutes.
  6. Bring salted water to boil and cook chosen pasta according to package instructions until al dente, typically 8-10 minutes. Reserve 1/2 cup pasta water before draining.
  7. Drain the cooked pasta and add it directly to the sauce in the skillet. Toss gently, adding reserved pasta water as necessary.
  8. Fold in half of the crumbled feta and drizzle melted butter over the dish. Mix to incorporate flavors.
  9. Plate the pumpkin feta pasta and garnish with remaining feta and toasted pumpkin seeds. Serve warm.

Nutrition

Serving: 1servingCalories: 450kcalCarbohydrates: 60gProtein: 15gFat: 20gSaturated Fat: 10gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 50mgSodium: 700mgPotassium: 500mgFiber: 4gSugar: 6gVitamin A: 5000IUVitamin C: 5mgCalcium: 200mgIron: 2mg

Notes

Adjust the sauce consistency gradually with reserved pasta water to achieve desired creaminess. The sauce can be made ahead and refrigerated for up to three days.

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